Workout At Home Blog Series – 9 Quads and Calves

pumped quadsLower Body: Quads & Calves

Exercising your quads and calves can be a tough workout. Surely you’ve heard people complain about leg days? Well sadly for you, just because you are performing your leg workout from home, doesn’t mean it will be any easier. There are some highly effective exercises for these areas of the legs, which you can implement from home. Never short change yourself and give it all you’ve got.


If your not doing these already you need to try. Sprinting is not only excellent for the quads but the whole leg. Sprinting is excellent for conditioning your legs and improving your endurance and cardiovascular system. If you cant get out the house, try doing stair sprints.

Barbell Step-Ups

A fantastic functional exercise that also engages the stabilisation muscles giving your legs a great workout while taking your quads to failure. All you need is a bench or step. Place the barbell on your shoulders and simply step up onto the step and back down again.

Seated Calf Raise

Sitting on a bench with your knees at a 90-degree angle. Place a weight plate on your lap. Using your toes raise your calves up and down again. This exercise is great for isolating the calf muscle and you will find after a short while your calves will reach failure.

Jump Squat

Excellent for strength and conditioning the jump squat works your quads and the rest of your leg in the explosive jump. The jump squat is a plyometric movement, which is explosive in form and super for cardiovascular health. Adopting a normal squat position, squat down but on your way up jump as high as you can. When you land adopt the squat position again and repeat.

One legged squat

A quad shattering exercise this is great for toning the thighs and sculpting the whole leg. Starting with your feet directly under your hips, lift one leg and keep it raised behind you. Keeping the weight of your body on your heels begin to squat as low as you can on the one leg. This exercise is tough and will require a lot of practice.


Jump Squats: 3 SETS OF 20

Seated Calf Raise: 4 SETS OF 12

One legged Squat: 3 SETS OF 10

Seated Calf Raise: 4 SETS OF 20

Sprints: 5 sprints with 30 seconds rest in-between

Author: Lee

Just an average guy, trying to help people make better choices in life! Back in 2012 I was struggling with my fitness goals and I stumbled across the Shaun T Insanity Workout DVD and since then I’ve been hooked on working out from home ever since.

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